READING THE NUTRITION LABEL

1Serving Information

2Calories

3Nutrients

🙂 Nutrients to get more of: Dietary Fiber, Vitamin D, Calcium, Iron, and Potassium.

Nutrition Facts

4 servings per container

Serving size1 cup (227g)

Amount per serving

Calories280

% Daily Value*

Total Fat 9g12%

Saturated Fat 4.5g23%

Trans Fat 0g

Cholesterol 35mg12%

Sodium 850mg37%

Total Carbohydrate 34g12%

Dietary Fiber 4g14%

Total Sugars 6g

Includes 0g Added Sugars0%

Protein 15g

Vitamin D 0mcg0%

Calcium 320mg25%

Iron 1.6mg8%

Potassium 510mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nutritional values for (1) serving not entire package

4Quick Guide to %DV

5% or less is low
20% or more is high

AIM FOR AT LEAST 3G FIBER

🙁 Nutrients to get less of: Saturated Fat, Sodium, and Added Sugars.

Remember: The number of servings you consume determines the number of calories you actually eat.

⚠ Warning Signs of "Bad" Choices:

Sugar near the top of ingredient list — if listed early, it's a main ingredient.
High Sugar, Low Fiber — causes rapid blood sugar spikes.
"Healthy" Misconceptions — low fat but very high added sugar is a poor choice.

ALWAYS READ INGREDIENT LIST!